Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 1401–1450 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Refried beans, canned, fat-free | Legumes and Legume Products | 38.00 mg | 9% |
| 1402 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 38.00 mg | 9% |
| 1403 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 38.00 mg | 9% |
| 1404 | Fish, sunfish, pumpkin seed, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1405 | Fish, sucker, white, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1406 | Fish, pike, walleye, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1407 | Fish, milkfish, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1408 | Fish, drum, freshwater, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1409 | Fish, mahimahi, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1410 | Fish, bass, freshwater, mixed species, cooked, dry heat | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1411 | Mollusks, squid, mixed species, cooked, fried | Finfish and Shellfish Products | 38.00 mg | 9% |
| 1412 | Soup, chicken noodle, dry, mix | Soups, Sauces, and Gravies | 38.00 mg | 9% |
| 1413 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 38.00 mg | 9% |
| 1414 | Cheese, mexican, queso cotija | Dairy and Egg Products | 38.00 mg | 9% |
| 1415 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1416 | School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Cheese Pizza, frozen | Fast Foods | 38.00 mg | 9% |
| 1417 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1418 | Burdock root, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1419 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1420 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 38.00 mg | 9% |
| 1421 | Frostings, chocolate, creamy, dry mix | Sweets | 38.00 mg | 9% |
| 1422 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1423 | Hearts of palm, canned | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1424 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1425 | Cress, garden, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1426 | Restaurant, Latino, pupusas del cerdo (pupusas, pork) | Restaurant Foods | 38.00 mg | 9% |
| 1427 | Fish, mackerel, jack, canned, drained solids | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1428 | Mollusks, mussel, blue, cooked, moist heat | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1429 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 37.00 mg | 9% |
| 1430 | Fish, pollock, Alaska, cooked | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1431 | Fish, snapper, mixed species, cooked, dry heat | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1432 | Babyfood, cereal, high protein, with apple and orange, prepared with whole milk | Baby Foods | 37.00 mg | 9% |
| 1433 | Snacks, pita chips, salted | Snacks | 37.00 mg | 9% |
| 1434 | Muffins, English, wheat | Baked Products | 37.00 mg | 9% |
| 1435 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 37.00 mg | 9% |
| 1436 | Cookies, peanut butter, refrigerated dough | Baked Products | 37.00 mg | 9% |
| 1437 | Bread, oatmeal | Baked Products | 37.00 mg | 9% |
| 1438 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 37.00 mg | 9% |
| 1439 | Fish, salmon, Atlantic, wild, cooked, dry heat | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1440 | Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1441 | Fish, grouper, mixed species, cooked, dry heat | Finfish and Shellfish Products | 37.00 mg | 9% |
| 1442 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 37.00 mg | 9% |
| 1443 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 37.00 mg | 9% |
| 1444 | Babyfood, crackers, vegetable | Baby Foods | 37.00 mg | 9% |
| 1445 | Babyfood, cereal, rice, dry fortified | Baby Foods | 37.00 mg | 9% |
| 1446 | McDONALD'S, french fries | Fast Foods | 37.00 mg | 9% |
| 1447 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 37.00 mg | 9% |
| 1448 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1449 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1450 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
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